Garlic is eaten all over the world, in Asia, the Middle East, Africa, Europe, North and South America, and in nearly every country on Earth. It is a popular ingredient in sauces, stews, dips, stir fries, breads, salads, meat and seafood dishes, and much more. It has been used as a seasoning and consumed by humans for thousands of years. The bulb is the most used part of the plant, but other parts are also edible.
Calorie for calorie, garlic is incredibly nutritious[i]. A clove is only 4.5 calories, but it contains manganese, vitamin B6, vitamin C, selenium, and fiber. It also contains trace amounts of other nutrients.
However, in addition to these benefits, there are several other health reasons why you may want to increase your intake of garlic.
Garlic and Your Immune System: Can Garlic Help Fight Colds?
One of the biggest health benefits of garlic is how it can improve your immune system, which means it can help you fight colds and flus[ii]. This is because it contains a compound called allicin which has antiviral properties. One of the best ways to use garlic when you are sick is to cut the cloves into small pieces and swallow them.
However, if the idea of swallowing garlic like pills doesn’t appeal to you, there are other ways to use garlic to help you fight off a cold. For instance, fermented honey garlic provides immune support and helps reduce the symptoms of a cold, such as a cough or sore throat[iii].
It’s quite easy to make. Simply peel and separate the garlic cloves, add them to a jar, and then pour in raw honey until the cloves are covered. Stir gently. Cap the jar loosely and store it in a cool, dry place. Over a 3–4-week timeframe, the garlic and honey will ferment together. You’ll want to open the jar every couple of days to prevent pressure from building up.
This mixture will last for up to a year and can be consumed to deal with respiratory illnesses and help you recover from colds. Garlic is naturally antibacterial and antiviral. It will help your body fight off illnesses while providing relief to your throat.
In fact, garlic doesn’t just help you recover from a cold, it may help prevent colds as well. A study found that people who took garlic or garlic supplements for 12 weeks between November and February had fewer and less severe colds than those who took a placebo[iv].
Other Health Benefits of Garlic
In addition to providing immune system support, there are many other health benefits to eating garlic.
For instance, garlic has also been shown to reduce blood pressure in people with hypertension[v]. This is because it helps prevent the narrowing of blood vessels, which is called vasoconstriction. In fact, the effects of garlic in this area are often considered comparable to taking standard blood-pressure medication.
The antioxidants in garlic help prevent oxidative damage, which means that eating garlic it could reduce the risk of memory problems and potentially slow the development of Alzheimer’s disease[vi]. Oxidative stress and inflammation are two of the biggest risk factors for Alzheimer’s disease. Oxidative stress can also be a contributing factor in Parkinson’s, multiple sclerosis, cancer, cardiovascular disease, and diabetes[vii].
Garlic can also help improve your athletic performance[viii]. That is because it provides many heart benefits. Garlic can be used to manage cholesterol levels and lower your blood pressure, in addition to helping improve your overall health.
Eating garlic regularly has even been found to improve gut health. This is because garlic is a good source of prebiotics, which help give your body more diverse and healthy gut microbiomes[ix].
Garlic inhibits and destroys bacteria, fungus, and parasites, as well as lowers blood pressure, cholesterol, and sugar levels, preventing blood clotting and protecting the liver. It also has anticancer effects[x] Many of these benefits are due to allicin, which is an organosulfur compound that is mainly found in garlic. It has antioxidant and immunomodulatory properties and can function as a therapeutic compound[xi].
In addition, a study showed that people who routinely ate garlic, fruits and vegetables had a 35% lower colon cancer risk[xii].
How to Use Garlic
One of the best parts of garlic is that it can easily be eaten or used as medicine in many ways. Not only can cloves be eaten raw, but they can also be roasted. Roasted garlic can be eaten on its own alongside your main dish or it can be mashed, spread on toast, or added to soups and sauces.
Of course, there are also a variety of recipes that use garlic as this food is incredibly popular in many cultures. Adding to nearly any meal can give your food additional flavor and a health boost as well!
References:
[i] “11 Proven Health Benefits of Garlic” Healthline. Retrieved 6 September 2024. https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic
[ii] “Top flu fighting foods” Hawthorne Clinic. Retrieved 7 September 2024. https://www.hawthorneclinic.com.au/single-post/top-flu-fighting-foods
[iii] “Fermented garlic honey is the homemade remedy to try this cold and flu season” ABC News. Retrieved 7 September 2024. https://abcnews.go.com/GMA/Food/fermented-garlic-honey-homemade-remedy-cold-flu-season/story?id=103526179
[iv] “Garlic” Mount Sinai. Retrieved 7 September 2024. https://www.mountsinai.org/health-library/herb/garlic
[v] “Garlic: Is It Good For You?” WebMD. Retrieved 6 September 2024. https://www.webmd.com/diet/garlic-good-for-you
[vi] “What are the benefits of garlic?” Medical News Today. Retrieved 6 September 2024. https://www.medicalnewstoday.com/articles/265853
[vii] “The Link Between Alzheimer’s, Inflammation, and Oxidative Stress” WebMD. Retrieved 7 September 2024 https://www.webmd.com/alzheimers/alzheimers-inflammation-oxidative-stress
[viii] “The Top 10 Health Benefits of Garlic” Spice World. Retrieved 7 September 2024. https://spiceworldinc.com/health/the-top-8-health-benefits-of-garlic/
[ix] “What Happens to Your Body When You Eat Garlic Regularly” Eating Well. Retrieved 7 September 2024. https://www.eatingwell.com/benefits-of-garlic-8418100
[x] “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” The Scientific World Journal. Retrieved 6 September 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/
[xi] “Allicin and health: A comprehensive review” ScienceDirect. Retrieved 7 September 2024. https://www.sciencedirect.com/science/article/abs/pii/S0924224418307398
[xii] “The Health Benefits of Garlic” Cleveland Clinic. Retrieved 6 September 2024. https://health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health
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